Snatch Deadlift + 3 Hang Snatch Pulls + Hang Snatch + Overhead Squat
Start at about 50% and work up to a heavy load on the complex. Focus on keeping your weight balanced toward the heels on the Deadlift and on extending vertically on the pulls.
5 attempts at a heavy load on the following complex:
Snatch Deadlift + Hang Power Snatch + Overhead Squat
Post loads to comments.
Exposure 4 of 8
5 Rounds for Reps:
1 Minute Russian Kettlebell Swings 24/16kg
1 Minute Rest
1 Minute Box Jumps 24/20″
1 Minute Rest
Post reps and Rx to comments.
Win a Free Entry to the Brooklyn Rugged Maniac Race on June 25th!
Looking for an adventure? How about a day filled with 25 epic obstacles, rockin’ music, and plenty of beer? If this sounds good, you’re in luck: we’re offering 4 free entries to the upcoming Rugged Maniac race in Brooklyn on June 25th!
What Is It?
Here’s how Rugged Maniac describes the race: “Remember when you were a kid and you used to run around outside with your friends climbing trees, jumping in puddles, playing tag, and just plain having fun? Well Rugged Maniac is simply an adult version of that! We build 25+ epic obstacles for you and your friends to play on (like fire jumps, water slides, trampolines, and underground tunnels), put them in a 3-mile course, and then throw a crazy party with plenty of beer and music!”
Why Should I Enter?
Well, first, it’ll be fun! Second, as a Rugged Maniac competitor, you’ll have the chance to raise money for the American Cancer Society. Finally, the 4 winners will have the honor of representing Team CFSBK at the race!
How Do I Enter?
1. Check in at the Front Desk and complete the Rugged Maniac WOD (see below). All CFSBKers with an active membership are eligible.
2. Have a Front Desker or a fellow CFSBKer take a picture of you doing the WOD. Post the pic to Instagram, Facebook, or Twitter along with your time. Tag both CFSBK and Rugged Maniac in your post!
3. Your name will be entered into a drawing, the results of which will be announced on this here blog on Monday, May 16th.
Assault Bike 50 Calories
1 lap around the block with a sandbag
Men’s and women’s Rx sandbags will be stored near the entry at 608. Ask the Front Desk if you have trouble finding them.
Questions? Contact Josh [at] CrossFitSouthBrooklyn [dot] com.
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